Health

7 body stretching exercises for golfers – VnExpress


Shoulder stretch, hip stretch, forward arm stretch offer many benefits to golfers.

Stretching helps golfers reduce muscle tension, muscle fatigue, increase flexibility… when done properly. Here are some good stretching exercises for golfers.

Shoulder strain

This is a stretch that helps widen the shoulders and improves the range of motion of the shoulder joints. Pulling moves focus on the upper body, arms, and shoulders. Golfers should perform this move several times during the pre-round warm-up and repeat as needed throughout the game.

Specifically, you hold the golf club in front of you, grasp the ends of the club with both hands, feet shoulder width apart, lift the club forward, overhead with your elbows straight. Then, slowly stretch your shoulders and bring your hands back as far as you can until you feel a stretch in the front of your shoulders. You hold for 10-20 seconds and release, repeat 2-3 times, being careful not to go over your limit.

Golfers are prone to injuries. Photo: Shutterstock

Hand stretch

Start by standing straight with your shoulders and back relaxed. Reach your hands behind your back and intertwine your fingers, lifting your shoulders up and down and lifting your hands off your back. Slowly bend forward at the waist, keeping your back flat, do not arch your back. Continue to lean forward and raise your arms above your head. This movement should hold for 10-20 seconds and release, repeat two to three times.

Knee flexor muscle strain

The knee flexor is a group of muscles along the front of the thigh. There are different ways to stretch your knee flexors, but here’s a simple one you can do while standing. First, you stand on one leg (hang on to something sturdy if you need support). Bend your knees and bring your heels toward your buttocks. Bring your hand to your ankle.

Stand straight until you feel a slight pull along the front of your thighs and hips, hold this position for 20-30 seconds, release, and repeat with the other leg.

Hip strain

You stand up straight, feet shoulder width apart, find a fixed position to keep your hands. Kick the left foot forward to back and repeat the same on the right foot, do the movement continuously for 12-20 seconds.

Hip strain in golfers.  Photo Shutterstock

Hip strain in golfers. Photo: Shutterstock

Simple shoulder stretch

This is a simple stretch that golfers can do during the warm-up before a round and as needed throughout the game. Specifically, bend your elbows, bring your hands in front of your chest; Twist your body from left to right and vice versa, hold for 10-15 seconds and then switch sides.

Sciatic nerve strain

The glial is a band of fibrous tissue that lies on the outside of the hip all the way to the side of the body’s knee. This part can be irritated by excessive flexion of the knees and hips. For golfers, this stretch can help keep hips slim.

To stretch the glial, you need to stand up straight, you cross one leg behind the opposite leg. Lean to the opposite side until you feel a stretch in the muscle band; hold the pose for 30 seconds; Repeat 4 more times then switch sides.

Hip and lower back stretch

This move opens the hips and stretches the hip, groin, and lower back muscles, which is great for golfers. Stand with your feet shoulder-width apart, hands resting on the wall, and swing your legs in an arc from the inside out. Then you do the opposite and switch legs repeatedly.

Mr. Chi

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